Some people believe that simplicity is the key to health, which includes keeping diets as uncluttered as possible. Madonna and Gwyneth Paltrow have done a pretty good job at mastering this key principle over the years, under the guidelines of the macrobiotic diet. Luckily, understanding the macrobiotic diet and getting started is simple as well. This low-fat, high-fiber diet, which is essentially vegetarian, pushes the consumption of whole grains and vegetables while offering a sense of inner peace. The diet, developed by a Japanese educator named George Ohsawa, was once controversial with its 10 progressively restrictive stages -- the final one consisting only of brown rice and water. But today�s macrobiotic diet counselors have shied away from the original plan and devised other versions, all with their own important guidelines. For example, one version of the modern macrobiotic diet structures each meal so that it�s made up of 40 to 60 percent whole cereal grains such as brown rice, whole wheat berries, barley, millet, rye, corn, buckwheat, and other whole grains. This is where you�ll be getting your daily doses of Riboflavin and most other B vitamins. Just be careful not to overdo it when it comes to rolled oats, noodles, pasta, bread, baked goods, and other flour products. Then you have your vegetables, which make up 25 to 30 percent of each meal. It�s suggested you keep up to one-third of the veggies raw, while the rest are steamed, boiled, baked or sauteed. Beans make up 10% of the daily food intake, which also includes bean products such as tofu, tempeh, and natto. The modern Macrobiotic Diet plan also suggests one to two cups or bowls of soup per day. Miso and shoyu, which are made from fermented soybeans, are always good choices, since this is where you�ll find needed proteins. Snacks like nuts and seeds help account for your daily doses of calcium, zinc, B12 and Omega-3 fatty acids. A handful of walnuts, pumpkin seeds or flax can easily get the job done. As I said before, the macrobiotic diet is essentially vegetarian, but a small amount of fish or seafood eaten a few times per week delivers a heart healthy dose of vitamin B12. Since sugar, honey, molasses, chocolate, carob, and other sweeteners aren�t acceptable ingredients in this diet, it may be tough for those with a big sweet tooth to stick to. The Macrobiotic Diet may be very beneficial for women, especially since it�s low in saturated fat and high in phytoestrogens, a group of chemicals found in plants that can act like the hormone estrogen, which is useful to balance hormones when menopause sets in or premenstrual syndrome begins. Phytoestrogens are also believed to be helpful in prevention against breast cancer and endometriosis. But the restrictions tied to the diet have brought criticism by nutritionists and doctors, who believe the macrobiotic lifestyle is lacking in certain nutrients, such as protein, vitamin B12, iron, magnesium, and calcium. Remember though, it�s always best to speak with your doctor before committing to a new diet. And if you�ve already started simplifying your diet be sure to keep a watch for energy levels, muscle and joint pain, poor concentration, irritability, and susceptibility to infections. For more information on celebrity diets that might match your lifestyle check out other videos in this series.
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